The single leg platform slide is a bodyweight exercise targeting the hamstrings, with secondary emphasis on the glutes and quadriceps. It involves sliding one foot backward on a platform while maintaining balance and core engagement.
Quick Facts
How to Do Single Leg Platform Slide
Follow these step-by-step instructions to perform Single Leg Platform Slide with proper form and technique.
- Start by standing with one foot on a platform or slide board.
- Bend your knee slightly and slide the foot on the platform backward, extending your leg.
- Keep your core engaged and maintain a straight posture throughout the movement.
- Slowly return to the starting position by sliding your foot back to the initial position.
- Repeat the movement for the desired number of repetitions, then switch legs.
Muscles Worked
Understanding which muscles Single Leg Platform Slide targets helps you integrate it effectively into your training program.
Target Muscles
These are the main muscles responsible for performing the movement and receive the greatest training stimulus.
Secondary Muscles
These muscles assist in the movement and receive secondary training benefits.
Benefits of Single Leg Platform Slide
Incorporating Single Leg Platform Slide into your workout routine offers numerous advantages for strength, muscle development, and overall fitness.
- Hamstrings Development: Single Leg Platform Slide directly targets and strengthens the Hamstrings, promoting muscle growth and improved functional strength.
- Secondary Muscle Engagement: This exercise also works the Glutes and Quadriceps, providing additional training stimulus without extra exercises.
- Convenience and Accessibility: This exercise requires no equipment, making it perfect for home workouts, travel, or when gym access is limited.
- Functional Strength: Strength exercises like Single Leg Platform Slide build real-world strength that transfers to daily activities and athletic performance.
- Corrects Imbalances: As a unilateral exercise, it helps identify and correct strength imbalances between sides of the body.
Safety Tips and Precautions
Performing Single Leg Platform Slide safely is essential for preventing injuries and ensuring long-term progress.
- Warm Up Properly: Before performing Single Leg Platform Slide, complete 5-10 minutes of light cardio followed by dynamic stretches targeting the Hamstrings and surrounding muscles.
- Prioritize Form Over Weight: Never sacrifice proper technique for heavier weights. Poor form significantly increases injury risk and reduces the exercise's effectiveness.
- Progress Gradually: Master easier progressions before attempting advanced variations. Ensure your supporting surface is stable.
- Knee Safety: Keep your knees tracking in line with your toes throughout the movement. Don't let them cave inward.
- Respect Your Range of Motion: Work within your current mobility limits. Gradually improve flexibility over time rather than forcing deeper positions.
- Don't Hold Your Breath: Maintain consistent breathing throughout the exercise. Exhale during the exertion phase and inhale during the easier phase.
- Know When to Stop: End your set when you can no longer maintain proper form. Training to absolute failure on every set increases injury risk.
- Allow Adequate Recovery: The Hamstrings typically need 48-72 hours to recover after intense training. Avoid training the same muscle group on consecutive days.
Tracking Your Progress
To make consistent gains with Single Leg Platform Slide, track these metrics during your workouts:
Track the number of sets you complete. Most training programs recommend 3-5 sets per exercise.
Record your repetitions per set. Adjust rep ranges based on your goals: 1-5 for strength, 6-12 for hypertrophy, 12+ for endurance.